Inspired by the CF Invictus WOD from Nov 30, 2018.
Front Squats
- Set 1 – 5 reps @ 65%
- Set 2 – 4 reps @ 75%
- Set 3 – 3 reps @ 85%
- Set 4 – 2 reps @ 90%
- Set 5 – 1 rep @ 95%
- Set 6 – 1.1.1.1 rep @ 100% +
Rest 2 minutes between rounds. In the last round rest as needed between reps.
Then AMRAP in 12 minutes of
- 12 x Thrusters @ 80lbs
- 12 x Toes to Bar
- 12 x Box Jump Overs
Results: Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂 ). Metcon – a very hard 4 rounds plus 11 reps.